9/8/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 3 reps at 70% of bench press 1RM 
      (light-ish bench day today)

#2  This is 3 rounds.  You are working with a partner.  Both partners are working
      at the same time.  One round is:

      1) Partner A - Overhead 45 lb Plate Carry - 100 meters
      2) Partner B - Air Squats until your partner completes the plate carry, 
            then switch exercises.  Then do:

      3) Partner A - DB Farmers Carry - 100 meters
      4) Partner B - Hand Release Pushup - until your partner completes the 
           farmers carry, then switch exercises.

      This is continuous work.